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Build Explosive Strength: Workout III

The third muscle-building routine from our MMA-inspired workout routine.

by
C.J. Murphy | photos by Ancheles Schmitt

Exercise 1: Jump Squat

Sets: 8-10 Reps: 2 Rest: 90-120 Seconds

Stand with your feet shoulder-width apart and squat down, placing your hands on the floor in front of you [1]. Jump as high and as fast as you can, reaching for the ceiling [2]. Land softly. That's one rep. Perform each rep as quickly as possible, minimizing your time on the floor.

Exercise 2: 45-Degree Bentover Row

Sets: 4 Reps: 6 Rest: 45-60 Seconds

Hold a barbell at hip level and, keeping your lower back in its natural arch, bend your torso forward until it's 45 degrees to the floor. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down [1]. Squeeze your shoulder blades together and pull the bar straight up your thighs until it touches your belly [2]. Lower the weight to the starting position. That's one rep.

Exercise 3: Weighted Back Raise

Sets: As many as needed Reps: 40 Rest: 45-60 Seconds

Hold a weight plate against your chest and lock your legs into a back extension apparatus. Allow your torso to bend forward so that your hips are bent almost 90 degrees [1]. Extend your back so that your body forms a straight line [2]. Lower your torso back down. That's one rep.

Exercise 4 Dumbbell Shoulder Press

Sets: 3 Reps: 8-12 Rest: 45-60 Seconds

Hold a pair of dumbbells at shoulder height [1]. Press the weights straight overhead [2], and then lower them to the starting position. That's one rep.

Exercise 5 Hanging Knee Raise

Sets: As many as needed Reps: 40 Rest: 45-60 Seconds

Hang from a chinup bar with legs extended [1]. Now contract your abs, raise your legs, and bend your knees, curling yourself into a ball until your knees touch your forehead [2]. Reverse the motion to return to the hang. That's one rep.

Exercise 6 Windshield Wiper

Sets: As many as needed Reps: 30 Rest: 45-60 Seconds

Grab a chinup bar with an overhand, shoulder-width grip and hang from it [1]. Contract your abs and raise your legs up to your left side until they are in line with your left hand [2]. Now rotate your hips so that your legs turn to the right side [3]. That's one rep. If that's too difficult, perform the exercise with your knees bent.